End of Topic 4 Quiz
Question 1
What is the full name of the PAR-Q medical
questionnaire that you must complete before
starting a personal exercise programme?
a) Physical activity requirement questionnaire
b) Physical activity readiness questionnaire
c) Physical awareness readiness questionnaire
End of Topic 4 Quiz
Question 2
Sarah is a 1500 metre runner. She wants to take a
test for her current level of cardiovascular
endurance. Which test would you advise she take?
a)
b)
c)
d)
Hand grip dynamometer test
30 metre spring test
Cooper run
Harvard step test
End of Topic 4 Quiz
Question 3
Which of the following is a test of flexibility?
a)
b)
c)
d)
Standing stork test
Sit and jump test
Reach and turn test
Sit and reach test
End of Topic 4 Quiz
Question 4
List 4 of the principles of training that could be
followed to plan a personal exercise programme
1.
2.
3.
4.
The principle of ________________________
The principle of ________________________
The principle of ________________________
The principle of ________________________
End of Topic 4 Quiz
Question 5
Making your chosen training methods relevant to the
fitness requirements of your sport is the ‘specificity’
principle of training. Which 2 of the following are
using this principle in their training
a)
b)
c)
d)
A long distance runner weight training
A long jumper continuous training
A Boxer circuit training
A sprinter interval training
End of Topic 4 Quiz
Question 6
The principle of progressive overload involves
making training gradually harder so that fitness
improves. Which other principle of training can be
used to help make training progressively harder?
a)
b)
c)
d)
The FIT principle
The BIG principle
The FITT principle
The PAR-Q principle
End of Topic 4 Quiz
Question 7
Janet does continuous training once per week. She runs
for 20 minutes and uses her heart rate monitor to make
sure her heart rate remains at 50% of her maximum. How
could she use each aspect of the FITT principle to
achieve ‘progressive overload’?
1.
2.
3.
4.
How could she use F (frequency)
How could she use I (intensity)
How could she use T (time)
How could she use T (type)
End of Topic 4 Quiz
Question 8
Which of the following is a SMART target and why?
a)
b)
c)
d)
Improve my strength
To do 20 more press ups
To do 10 more press ups in 6 weeks
To get fitter in 6 weeks
End of Topic 4 Quiz
Question 9
Which of the following relates to the principle of
‘progressive overload’
a)
b)
c)
d)
Gradually making training harder to increase fitness
Making the body work too hard
To continue training when you have an injury
Running with ankle weights
End of Topic 4 Quiz
Question 10
Eve and John are both Basketball players and both
do interval training to improve their speed for
Basketball games. Which principle of training is
this?
a)
b)
c)
d)
Rest & recovery
Individual needs
Specificity
Progressive overload
End of Topic 4 Quiz
Question 11
Complete the table
Training method
Fitness component trained
Cardiovascular Endurance
Muscular Endurance
Speed
Weight / Strength training
Fartlek training
All Fitness components
End of Topic 4 Quiz
Question 12
Aaron plays Basketball for his school. Which
fitness test will help him determine how good his
agility is?
a)
b)
c)
d)
Illinois test
Standing stork test
3 ball juggle
30 metre sprint
End of Topic 4 Quiz
Question 13
Big Jimmy Bob is training for a place in the
national power lifting team. Using the principle of
specificity, identify the training method he should
use?
a)
b)
c)
d)
Fartlek training
Cross training
Weight training
Circuit training
End of Topic 4 Quiz
Question 14
Gerrard is training to compete in the London 2014
marathon. Which training method should he use to
prepare?
a)
b)
c)
d)
Weight training
Continuous training
Interval training
Circuit training
End of Topic 4 Quiz
Question 15
A warm up is an essential part of any physical activity.
What order should the 3 phases of a warm up be
completed in?
a) Jogging, stretching, main activity
b) Jogging, sprinting, stretching
c) Jogging, stretching, skills
practises related to main activity
d) None of the above
End of Topic 4 Quiz
Question 16
A warm up an essential part of any exercise session?
Select 2 reasons why you should always warm up
a)
b)
c)
d)
Clears away lactic acid before exercise
Reduces chances of injury
Prepares you mentally for the game
Gives you a chance to cool down
End of Topic 4 Quiz
Question 17
When training aerobically as when continuous training,
What heart rate threshold should we aim to stay in to
increase fitness?
a)
b)
c)
d)
20-40% of max heart rate
40-60% of max heart rate
60-80% of max heart rate
80-100% of max heart rate
End of Topic 4 Quiz
Question 18
Training at a threshold of 60-80% of maximum heart
rate is know as which training zone?
a)
b)
c)
d)
Target zone
Anaerobic training zone
Fat burning zone
Target heart rate zone
End of Topic 4 Quiz
Question 19
Place the following heart rates on the graph to show
resting, working and recovery heart rate
•
•
•
85
120
70
End of Topic 4 Quiz
Question 20
The graph shows resting heart rate. Which of the
following performers is experiencing reversibility in
their training?
a)
b)
c)
d)
A
B
C
D
End of Topic 4 Quiz
Question 21
The key words
associated with this
topic are on the next
slide. Recap what each
one means by making a
list and either writing or
saying what they mean
Topic 4 Key Words
Topic 4 Key Words
Training method – Different styles of training that each improve
different aspects of fitness. They are Circuit, weight, cross, interval,
continuous and fartlek training
SMART – A strategy used to set targets. Targets should be made
specific, measureable, achievable, realistic and time bound
Specificity – A principle of training that involves matching the
training you do with the sport you want to improve at
Progressive Overload – A Principle of training that involves making
training gradually harder so that fitness steadily increases
FITT – Stands for frequency, intensity, time and type. It is a way of
making training harder so that you can achieve progressive overload
Rest & recovery – A principle of training that states you must have
enough rest time in your programme so that your body can adapt,
repair and recover.
Reversibility – A principle of training that states that if you stop
training due to illness or injury that the fitness gains you have made
Topic 4 Key Words
Warm up– Should be done at the start of any exercise session and
should always include 3 phases. Light exercise followed by stretching
and then some skills practises that link to the game
Heart rate – Number of times your heart beats in 1 minute
Resting heart rate – Number of times your heart beats in 1 minute
when you are resting. Decreases if you get fitter
Working heart rate– Heart rate during exercise
Maximum heart rate – Maximum heart rate during intense exercise.
The highest it can go is 220 - age
Recovery heart rate– How long it takes for heart rate to return to
normal after you finished exercising
Principles of training – A set of rules you must follow to get the
best out of your training programme.
Intensity – How hard something is. Walking = low intensity, sprinting
= high intensity
PAR-Q – A physical activity readiness questionnaire you must
complete before starting a personal exercise programme.
Topic 4 Quiz Answers
1.
2.
3.
4.
5.
6.
7.
7.
7.
7.
8.
9.
(b) Physical activity readiness questionnaire
(C) Cooper run
(d) Sit and reach test
The principles of progressive overload (including FITT),
specificity, rest & recovery, individual needs, reversibility
(c) A boxer circuit training & (d) A sprinter interval training
(c) The FITT principle
F (frequency) = Increasing training to twice per week
I (Intensity) = Training at 60-80% of max heart rate
T (time) = Training for longer than 20 minutes, 25 perhaps
T (type) = Try adding another training method such as
circuits to her weekly schedule to make it more fun
(c) Do 10 more press ups in 6 weeks because it is specific,
measureable, achievable, realistic and time bound
(a) Gradually making training harder to increase fitness
Topic 4 Quiz Answers
10. Specificity because interval training will help speed needed
for Basketball
11.
Training method
Fitness component trained
Continuous training
Cardiovascular Endurance
Circuit training
Muscular Endurance
Interval training
Speed
Weight / Strength training
Strength
Fartlek training
Cardiovascular endurance and
speed
Cross training
All Fitness components
Topic 4 Quiz Answers
12. (a) Illinois agility test
13. (c) Weight training
14. (b) Continuous training
15. (c) Jogging, stretching, skills practises related to main
activity
16. (b) Reduces the chance of injury and (c) prepares you
psychologically for the game
17. (c) 60-80% of maximum heart rate is your target heart rate
zone
18. (d) Target heart rate zone
19. 70 bpm is resting heart rate, 120bpm is working heart rate
and 85bpm is recovery heart rate
20. (d) D is showing signs of reversibility as their resting heart
rate has gone UP after many weeks. Remember resting heart
rate always goes down the fitter you get!
21. Answers are on key words slide